Hand & Upper Body Stretch Routine 1.1
Routine recommended for services that are performed while standing; massages, body treatments, haircare, and body waxing services.
Hands and body need to be protected and strengthened since the hands and body are instrumental to a wellness provider’s success.
Perform each exercise in the routine before and after each service with five repetitions. Stretches are recommended as a preventive measure or to ease slight pain. Wrist exercises increase flexibility and help lower the risk of injury.
Caution: Do not perform if you're experiencing inflammation or serious joint damage unless recommended by a healthcare professional. If there is discomfort, stop performing the stretch or exercise.
Step 1 - Shake Hands
Place hands and wrists in a relaxed position and shake both hands to keep flexor muscles of the hands and its median nerve from becoming cramped or tight.
Step 2 - Wrist Rotation
Place arms in a relaxed position, rotate the hands in circles, bringing movement through the full range of the wrists to increase flexibility within the joints. Perform 5 rotations in one direction; change direction and perform 5 rotations.
Step 3 - Wrist Flexion
Place arm in front with elbow straight and palm facing floor. Bend wrist downward to end of range of motion by contracting wrist flexor muscles. Apply a gentle stretch across back of hand with opposite hand. Repeat stretch with hand at 45-degree angle, toward ulna and radius.
Step 4 - Wrist Extension
With arm out in front, elbow straight and palm up. Place fingers of opposite hand across palm and gently increase the stretch. The stretch is felt in palmar aspect of the wrist and throughout forearm flexors. Repeat stretch with hand at 45-degree angle each way.
Step 5 - Shoulder Rolls
Stand with feet shoulder width apart and arms to your sides. Rotate shoulders in a forward direction making big circles with them and then rotate them backwards. Keep your back straight and breathing normal. This exercise is great for loosening up the shoulder muscles.
Step 6 - Pec Stretch
Raise both arms up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Stretch open the chest slowly.
Step 7 - Chest Stretch
Clasp hands behind your back and gently squeeze your shoulder blades together this will broaden and the chest.
Step 8 - Tricep Stretch
Raise one arm with your bicep near your ear, and the hand on your upper back. Use your other arm to slowly pull your elbow backwards.
Step 9 - Thumb Extensor Stretch
Place thumb deep inside palm of hand and flex the four fingers around the thumb to make a fist. Bend wrist towards the ulna and grasp with opposite hand, fingers on top, thumb underneath and stretch fist toward floor to stretch out the thumb extensors. Move hand in opposite direction between stretches.
Step 10 - Hand Squeeze
Close hands slowly into fists; do not clench too tightly. Slowly open hands.